Low syn summer cocktails

If you’re following Slimming World but still want to enjoy a summery cocktail, we’ve got you covered. These 5 drinks are refreshing, super quick to make, and low in syns – so you can stay on plan and still raise a glass in the sunshine.

1. Cucumber & Mint Gin Cooler – 3 syns per serving

Ingredients:

• 25ml gin (3 syns)

• Diet tonic water or soda water (0 syns)

• Cucumber ribbons

• Fresh mint (optional)

• Ice

Method:
Add cucumber and mint to a tall glass with ice. Pour in the gin and top with diet tonic. Stir gently and enjoy.

Why it works: Crisp and cooling with minimal syns – perfect for garden lounging.

2. Strawberry Spritzer – 3.5 syns per glass

Ingredients:

• 75ml dry rosé wine (3 syns)

• Sparkling water (0 syns)

• A few fresh strawberries, sliced (½ syn max if blended)

• Ice

Method:
Add strawberries to a glass, top with ice, pour in rosé, and top with sparkling water.

Why it works: Light, fruity, and feels like a treat without blowing your syns.

3. Peach Iced Tea Refresher – 2.5 syns per glass

Ingredients:

• 25ml vodka (2.5 syns)

• No added sugar peach iced tea (0 syns)

• Lemon slice and mint

• Ice

Method:
Fill a glass with ice, pour over vodka and peach tea. Add lemon and mint to garnish.

Why it works: Feels sweet and summery, but super low on syns.

4. Basil Lime Mojito (Without the Sugar) – 3 syns per glass

Ingredients:

• 25ml white rum (3 syns)

• Fresh lime juice

• Basil or mint leaves

• Soda water (0 syns)

• Ice

Method:
Muddle basil/mint with lime juice, add rum and ice, top with soda water and stir.

Why it works: A zingy, herbaceous drink without the syrupy extras.

5. Watermelon Gin Fizz – 3 syns per glass

Ingredients:

• 25ml gin (3 syns)

• Fresh watermelon chunks

• Soda water (0 syns)

• Lime wedge

• Ice

Method:
Muddle watermelon in a shaker or glass, add gin and lime juice, shake or stir with ice, top with soda water.

Why it works: Sweetness from fresh fruit with no need for sugary mixers.

Slimming World Tip:
Always measure your alcohol as it’s easy to over-pour. Stick to 25ml for spirits and use diet or sugar-free mixers wherever possible.

Want more low-syn treat ideas? Check out our other posts on guilt-free snacks, fakeaway recipes, and sweet treats that won’t sabotage your goals.

Healthy IKEA style meatballs (updated for 2025)

Ikea meatballs are infamous, and many of us can’t resist a pit stop at the canteen mid-shop. But traditional versions are packed with cream and butter, making them high in calories and syns. This lighter take keeps all the comforting flavour, while making smart swaps to keep it on plan.

This recipe serves 4 people, and any leftovers freeze beautifully — meatballs in sauce will keep really well for a quick midweek dinner.

Ingredients

For the Meatballs:

• 500g lean 5% fat beef mince

• 250g lean 5% fat pork or turkey mince

• 2 garlic cloves, minced

• 1 egg

• 3 tbsp semi-skimmed milk (0.5 syns total)

• 100g wholemeal breadcrumbs (approx. 6 syns total)

• 2 tsp onion powder

• 1 tsp ground allspice

• Salt and black pepper to taste

Total syns for meatballs: 6.5 syns / 4 servings = approx. 1.5 syns per portion

For the Creamy Sauce:

• 1 onion, finely diced

• 800ml beef stock (made from a low-syn or syn-free stock cube)

• 2 tbsp fat-free quark or fat-free fromage frais

• 1 tsp Dijon mustard (0.5 syns total)

• Fresh parsley, chopped

Optional (adds richness, but adds syns):

• 50g butter (10 syns total)

• 50g plain flour (8 syns total)

If using butter & flour, add 18.5 syns to the full dish, or approx. 4.5 syns per portion.
If skipping them and thickening with cornflour or reducing the stock, you can keep the sauce syn-free.

Method

1. Mix the meatballs:
   In a large bowl, combine the beef and pork (or turkey) mince. Add the garlic, egg, milk, breadcrumbs, onion powder, allspice, salt, and pepper. Mix everything together by hand until fully combined. Shape into small meatballs.

2. Chill:
   Place the meatballs on a tray and chill in the fridge for at least 1 hour — this helps them hold their shape while cooking.

3. Make the sauce:
   In a non-stick saucepan, soften the diced onion over a low heat using a few sprays of low-calorie cooking spray (or butter, if using).
   If using butter and flour: add both, stirring to make a roux and cook for 2 minutes.
   Gradually stir in the beef stock, whisking continuously until thick and glossy.
   Stir in the quark and Dijon mustard. Keep on a low heat while you cook the meatballs.

4. Cook the meatballs:
   Heat a large frying pan with low-calorie spray (or 1 tsp of the optional butter). Brown the meatballs in batches, turning gently to colour all sides.

5. Finish in sauce:
   Once browned, add the meatballs to the sauce and let them simmer for another 10–15 minutes until fully cooked through. Stir in chopped parsley.

Serving Ideas

• Syn-Free Mashed Potato – creamy mash made with potatoes and a splash of skimmed milk or quark.

• Lingonberry Jam (Optional): Ikea-style! Around 1 tsp is typically 0.5–1 syn.

• Speed Veg: Steamed green beans, carrots, or shredded cabbage pair really nicely.